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Eat breakfast like a king, eat lunch like a prince, and eat dinner like a beggar. Do we have to pay attention to the saying when organizing our daily meals? Let’s see.

Much has been written about the importance of getting a good breakfast out of the house. And, if we pay attention to what science tells us, we will find at least 7 benefits of having a strong breakfast.

However, many people underestimate the importance of the first meal of the day. Some people do not eat anything at breakfast time.

Whether you are one of those who only have a coffee with milk in the morning, or if you prefer to take a knife and fork, you will be interested to know the 7 benefits of having a strong breakfast.

1. It generates less desire to peck during the daybenefits of having a strong breakfast

Eating plenty at breakfast can guarantee satiety throughout the morning. This is positive for those people who will spend a long time without being able to eat anything else until lunchtime.

Now this will only come in handy if breakfast is made up of good satiating foods, especially high in healthy fats and protein like eggs, bluefish, cheese, yogurts and whole milk, avocados or nuts.

2. Avoid cravings for sweets in the morningbenefits of having a strong breakfast

A strong and complete breakfast with the foods that we have mentioned above allows people with anxiety to eat sweet to spend the morning without having to snack on small snacks.

Breakfast helps regulate energy intake throughout the day. Especially foods with a high energy density and very rich in fat, which are the ones we should avoid, as they are usually not very nutritious. Fats affect obesity problems and all its associated risks.

3. Improve metabolic responsebenefits of having a strong breakfast

Humans are governed by following the rhythm of circadian cycles. And generally, we work better during the day. At least, in terms of diet and metabolism. It is not the same to ingest a certain number of calories during the day than at night.

That is why it is more advisable to make a good breakfast than a very late dinner. It doesn’t have to be at sunrise; We can respect each other’s feelings of hunger and eat mid-morning. But it will always be more positive to concentrate your intake throughout the day. This favors metabolic flexibility and increases fat burning.

Now, like all generalizations, it can be qualified. It does not only matter what time of day we eat but also what we eat.

4. Helps meet nutrient needs

This is one of the most important benefits of having a strong breakfast. Macronutrients and micronutrients that are not ingested when someone skips breakfast, are difficult to compensate for the rest of the meals of the day.

So having a strong breakfast allows us to reach the recommended minimum of vitamins, minerals, proteins or healthy fats:

The natural yogurts and whole milk are a good sources of calcium, phosphorus and vitamin D.

If we include fruit, whole grains or whole wheat bread, we contribute to the intake of fiber and vitamins.

By adding vegetables to our breakfast we increase the portions. Something necessary and difficult to achieve in many people. We can make toasts or sandwiches with lettuce, tomatoes, avocado or peppers.

The eggs, tofu or nuts give us the ration of protein we need in the morning.

5. It is related to better health indicators

People who eat breakfast more often have a lower body mass index (BMI), lower abdominal obesity, lower blood pressure, and lower triglycerides and total cholesterol.

This does not mean that breakfast is the sole cause of better health. But becoming aware of the importance of a   healthy breakfast can help us adopt other healthy lifestyle habits that will contribute to improving our general health.

6. Better performance in children and adolescents

We also found the benefits of having a strong breakfast in the case of children and adolescents. Breakfast is an important meal at these ages.

Eating breakfast at home before going to school has been positively related to:

Increased cognitive function and memory.

Better alertness, attention, and problem-solving in class.

Less stress, depression and other emotional problems.

It should be borne in mind that these data are especially relevant in cases where the nutritional status of children is compromised.  Aside from school performance, children who eat breakfast are more likely to have a healthy weight and better nutrient intake.

7. Helps to gain volumebenefits of having a strong breakfast

Some people have a slim body composition and have a hard time gaining weight and volume. Although each person has different energy needs, we can say that in general, they need to eat enough to increase muscle volume.

So for them, any opportunity is good to eat calories. The breakfast would have to be abundant – it can be divided into two meals – and composed of highly nutritious foods. The best thing is that the calories come from nuts, whole dairy, eggs, tuna, fruit, and whole grains.

Eating a strong breakfast is beneficial, as long as it is healthy

Although breakfast is not the most important meal of the day or essential, eating a strong breakfast also has health benefits. Therefore, it would be counterproductive to miss the opportunity to have breakfast if we can do it.

Now, it all comes down to making a good food choice. The nutritional balance and the balance of our diet will depend on everything we get to eat throughout the day.

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